Yintoni i-Bone Bruise?

Umxholo

• Zithini iimpawu zokonakala kwamathambo?
• Zintoni izinto ezinobungozi kwimivumbo yethambo?
• Osteoarthritis
• Ufanele umbone nini ugqirha wakho?
• Inyangwa njani imivumbo yamathambo?
• Yintoni imbono?
• Iingcebiso zokugcina amathambo akho omelele kwaye esempilweni
• Qiniseka ukuba ufumana ikhalsiyam eyaneleyo
• Qinisekisa ukuba ufumana i-vitamin D eyaneleyo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutyumka kwamathambo

Xa ucinga ngokutyumka, mhlawumbi unombono wophawu olumnyama noluluhlaza kulusu lwakho. Oko kuqheleka kombala sisiphumo sokuvuza kwegazi ngaphantsi komphezulu wolusu lwakho emva kokuba wenzakalise isitya segazi.

Ukudityaniswa kwethambo, okanye ukugruzuka kwethambo, kwenzeka xa wenzakele kancinci kumphezulu wethambo. Umbala ubonakala njengegazi kunye nolunye ulwelo olwakhayo. Ukwaphuka kwelinye icala kubandakanya ukonakala kwindawo enzulu yethambo.

Kuyenzeka ukuba utyumze naliphi na ithambo, kodwa kunokwenzeka ukuba kwenzeke kumathambo akufutshane nomphezulu wolusu lwakho.

Zithini iimpawu zokonakala kwamathambo?

Kulula ukucinga ukuba unobunzima obuqhelekileyo bemihla ngemihla ukuba ulusu lwakho lukhangeleka lumnyama, luhlaza okwesibhakabhaka, okanye mfusa. Ukulimala kwakho kunokuhamba kancinci, nangona kunjalo. Iimpawu ezibonisa ukuba unokuba nokutyumka kwethambo kubandakanya:

• ukuqina
• ukudumba kwelungu
• ukuthamba kunye nentlungu ehlala ixesha elide kunemivimbo eqhelekileyo
• ingxaki yokusebenzisa ilungu elidibeneyo

Ukutyumka okubandakanya idolo lakho kungakhokelela ekwakhiweni kolwelo edolweni, olunokuba buhlungu. Kuxhomekeke kwindlela okwenzakale ngayo, unokuba nomonakalo kwimigaments ekufutshane.

Imivimbo yamathambo inokuhlala naphina kwiintsuku ezimbalwa ukuya kwiinyanga ezimbalwa.

Zintoni izinto ezinobungozi kwimivumbo yethambo?

Imivumbo yamathambo iqhelekile. Nabani na onokuyifumana. Amathambo ekunokwenzeka ukuba utyumke ngawo ngamadolo nakwizithende zakho.

Ukuqhekeka kwethambo kuhlala kusisiphumo sokubetha ngokuthe ngqo kwithambo, elinokwenzeka ngexesha lokuwa, ingozi, okanye ukuqhuma ngexesha lomsitho wezemidlalo. Unokutyumza ithambo lakho ukuba ujija i-ankle okanye isihlahla sakho.

Unokuba nokuthambeka ngakumbi kwimithambo yamathambo ukuba enye okanye ezingaphezulu kwezi zilandelayo zisebenza kuwe:

• Uyasebenza kwezemidlalo, ngakumbi kwezemidlalo ezinefuthe eliphezulu.
• Awunxibi izixhobo zokhuselo ezifanelekileyo.
• Umsebenzi wakho unyanzelekile ngokwasemzimbeni.
• Uthatha inxaxheba kwimisebenzi enzima ngokwasemzimbeni.

Osteoarthritis

Ukuba une-osteoarthritis, amathambo egalelanayo anokukhokelela ekugruzukeni. Unyango lwe-arthritis ngamanye amaxesha lubandakanya ukujoba i-corticosteroids kwilungu. Kuyinto engaqhelekanga, kodwa inaliti ye-corticosteroid inokubangela ukutyumka kwethambo kwezinye iimeko.

Ufanele umbone nini ugqirha wakho?

Xa ufumana ukutyumka kwamathambo, kunzima ukuxela ukuba kunxulumene nengxaki enzulu ngakumbi efuna unyango. Kuhlala kungumbono olungileyo ukufumana uluvo lukagqirha.

Funa unyango ngokukhawuleza ukuba kukho oku kulandelayo:

• Ukudumba akuyi kuhla.
• Ukudumba kuya kusiba mandundu.
• Iintlungu ziyanda, kwaye ukuphelisa iintlungu ngaphandle kwamayeza akuncedi.
• Ilungu lomzimba wakho, njengeminwe yakho okanye iinzwane zakho, zijika zibe luhlaza okwesibhakabhaka, zibande, kwaye zibendindisholo.

Ezo mpawu zinokubonisa ukonzakala okukhulu kwethambo. Ngamanye amaxesha, ukugruzuka kwethambo yinxalenye enye kuphela yokwenzakala. Unokuba nophuko okanye ikhefu. Ukutyumka kwethambo emadolweni kunokuthetha ukuba ugqabhuke umsipha.

Ukutyumka kakhulu kwamathambo kunokuphazamisa ukuhamba kwegazi. Akuqhelekanga, kodwa oku kunokubangela ukuba inxalenye yethambo ife. Ukuba ithambo liyafa, umonakalo owenzekayo awunakulungiswa.

Kungenxa yoko le nto kubalulekile ukuba uthethe nogqirha wakho kwaye uxele iimpawu ezingayi kudlula. Ugqirha wakho uya kuba nakho ukufumanisa uxinzelelo lwethambo ngokusekwe kwiimpawu zakho kunye novavanyo lomzimba.

Ukuba bakrokrela ukuba wenzakele emathanjeni, iX-reyi inganceda ukufumanisa ukuba unokophuka okanye ukophuka emathanjeni, kodwa ayinakunceda ugqirha wakho abone ukukrala kwethambo. Ukufumana ukuskena kwe-MRI kuphela kwendlela yokwazi ngokuqinisekileyo ukuba unokonakala kwethambo. Leyo mifanekiso inokubonisa ukuba ngaba ukwenzakala kukhulu kunokwenzakala kwethambo.

Inyangwa njani imivumbo yamathambo?

Ngomhlaza omncinci wethambo, ugqirha wakho unokucebisa ukuphumla, umkhenkce, kunye neentlungu. Banokucebisa ukuba uthathe iziyobisi ezichasayo ezingasebenziyo, ezinje ngeAleve okanye ibuprofen.

Ukuba ukutyumka kwethambo kumlenze wakho okanye elunyaweni, phakamisa umlenze wakho ukunceda ukunciphisa ukudumba. Faka isicelo somkhenkce kangangemizuzu eli-15 ukuya kwengama-20 amaxesha ambalwa ngemini. Musa ukubeka umkhenkce ngqo kulusu lwakho. Sebenzisa itawuli okanye ipakethe yomkhenkce.

Kuya kufuneka uphephe imisebenzi ethile yomzimba kunye nezemidlalo de ube uphile ngokupheleleyo. Ukuqhawulwa kwamathambo amancinci kunokuqala ukubangcono kwiiveki ezimbalwa. Ezona zinzima zingathatha iinyanga ezininzi ukuphilisa.

Ukwenzakalisa ilunga kunokufuna iqela elidityaniswe ngentsinjana / ngeplangana ukugcina indibaniselwano ithe ngxi ngelixa iphilisa. Ukuba ufuna i-brace, splint, okanye iintonga, zisebenzise njengoko ugqirha wakho ekuyalela kwaye ulandele njengoko ugqirha wakho ekucebisa.

Ukulimala kwamathambo kungathatha ixesha elide ukuphola ukuba uyatshaya. Kuxhomekeka kubungakanani bokwenzakala kwakho, ugqirha onokukwazi ukukubonisa indlela yokuhambisa ilunga lakho elenzakeleyo ukuze ungabangeli monakalo ungaphezulu.

Unokufuna uvavanyo olongezelelweyo lokuqonda ukuba umonzakalo wakho awupheli.

Yintoni imbono?

Kusenokufuneka uphumle ixesha elithile, kodwa kubalulekile ukuvumela ithambo lakho ukuba liphile ngokupheleleyo. Ukubuyela kwimisebenzi yakho yesiqhelo ngokukhawuleza kunokwenza izinto zibe mandundu.

Nangona kukho umahluko omkhulu ngexesha lokubuyisela, ihlala ithatha iinyanga ezimbalwa ukuphola. Amaxesha amaninzi, azikho iingxaki ezihlala zihleli. Iingxaki zinqabile ngaphandle kokuba kwenzeke ingozi enkulu.

Iingcebiso zokugcina amathambo akho omelele kwaye esempilweni

Imivumbo yamathambo ayisoloko ithintelwa. Ukhetho oluthile lokuphila lunokunceda amathambo akho omelele kwaye asempilweni kwaye aphucule amandla abo okunyanga. Landela ezi ngcebiso ukugcina amathambo akho esempilweni:

• Yitya ukutya okunezondlo.
• Yenza umthambo rhoqo. Umsebenzi ulungile kwimpilo yakho yethambo, ngakumbi umthambo othwala ubunzima.
• Njalo sebenzisa izixhobo ezikhuselweyo zokukhusela xa udlala imidlalo.
• Amathambo athambekele ekubeni buthathaka ngokobudala, ke thetha nogqirha wakho malunga nempilo yethambo kumzimba wakho wonyaka.
• Musa ukutshaya. Inokuwenza buthathaka amathambo akho.
• Musa ukuba neziselo ezingaphezulu kwesibini zotywala ngosuku. Ukusela ngaphezu koku kunokwenza buthathaka amathambo akho.

Qiniseka ukuba ufumana ikhalsiyam eyaneleyo

Kwimpilo elungileyo yethambo, udinga inani elifanelekileyo le-calcium. Abasetyhini phakathi kwe-19 kunye ne-50, kunye namadoda aphakathi kwe-19 nama-70 kufuneka bafumane i-1,000 milligrams (mg) ngosuku. Inani elicetyiswayo lenyuka laya kwi-1,200 mg ngosuku kwabasetyhini emva kweminyaka yobudala engama-51 kunye namadoda emva kweminyaka engama-71. Imithombo ye-calcium ibandakanya iimveliso zobisi, i-broccoli, kunye ne-kale.

Qinisekisa ukuba ufumana i-vitamin D eyaneleyo

Umzimba wakho ufuna ivithamin D eninzi ukunceda ukufunxa yonke le calcium. Uninzi lwabantu abadala abaphakathi kweminyaka eli-19 nengama-70 kufuneka bafumane iiyunithi ezingama-600 zamanye amazwe (IUs) ngemini. Kwiminyaka engama-71 kufuneka uyonyuse iye kwi-IUs ezingama-800 ngosuku. Ukufumana ukukhanya kwelanga yonke imihla kuyindlela elungileyo yokufumana ivithamin D. Izikhupha zamaqanda kunye nobisi oluqinileyo ziyimithombo elungileyo yevithamini D.

Ukuba awucingi ukuba ufumana ikhalsiyam eyaneleyo kunye novithamini D ekudleni kwakho, cela ugqirha okanye ugqirha wakho ukuba uthathe isongezelelo.